The recommended daily intake of manganese is approximately 2.3 mg, while the maximum safe dose is 11 mg for adults. We can get too much manganese only from supplements. not food.
Health benefits of manganese
Manganese is an essential mineral. It’s crucial for our health, as it’s a cofactor for many enzymes and plays a key role in their activities.
Also, manganese is involved in amino acid, cholesterol, and glucose metabolism! Moreover, manganese is involved in bone formation, reproduction, and immune system. It helps the body fight oxidative stress.[1,2,3]
Most manganese in the body is stored in the bones. The liver, pancreas, kidneys, and brain contain manganese as well.
Along with vitamin K, manganese is necessary for blood clotting.
On the other hand, manganese deficiency may cause impaired growth, fragile bones, and also lead to obesity and other metabolic disorders.
Low levels of manganese may lead to low serum concentrations of calcium and phosphorus as well. Mineral imbalances have detrimental effects on bone structure.
Furthermore, manganese deficiency may affect mood and even increase premenstrual pain in women.
What’s the recommended daily intake?
Adult men require at least 2.3 mg of manganese a day, while women require 1.8 mg.
Teens need slightly less manganese. Boys should get at least 2.2 mg and girls 1.6 mg of manganese a day, respectively.
Children require about 1.2-1.9 mg of manganese a day, depending on their age and sex.
People used to get high doses of manganese in the recent past, as we used to follow a plant-based diet. Plants and, especially, whole grains significantly contribute to the daily manganese intake! Thus, people used to consume 8-9 mg of manganese a day! Nowadays, the mean manganese intake is only 2 mg a day.[4]
What’s the maximum dose of manganese I can safely take a day?
The maximum safe dose of manganese is 11 mg a day for adults, 9 mg for teenagers, and 2-6 mg for children, depending on their age.
Only people under medical supervision can take higher dosages from supplements.
We should consume adequate amounts of iron in order to prevent manganese overdose. Iron deficiency significantly increases manganese absorption.
Side effects of exceeding the daily maximum dose of manganese
Chronic manganese intakes higher than the maximum safe dosage can lead to toxicity. Manganese toxicity affects the central nervous system.
Hence, excess manganese may cause tremors, muscle spasms, tinnitus, and hearing loss. Other side effects of too much manganese are insomnia, depression, delusions, anorexia, headaches, irritability, changes in mood and short-term memory.
Normal serum concentrations of manganese
Normal ranges of manganese levels are 4–15 mcg/L in blood, 1–8 μg/L in urine, and 0.4–0.85 μg/L in serum.[5]
Can I get too much manganese from food?
Exceeding the maximum safe dose of manganese from diet is rather unlikely. After all, we absorb only about 1-5% of dietary manganese. In addition, manganese absorption efficiency decreases with higher intakes!
In fact, it’s beneficial to follow a diet high in manganese.
A whole food, plant-based diet is pretty rich in manganese. Whole-grains, legumes, fruits, vegetables, tea, seeds, and nuts are all excellent dietary sources of manganese. Actually, grain products, tea, and vegetables are the main sources of manganese for U.S. adults.
Do I need dietary supplements?
Healthy people who follow a well-balance, plant-based diet are rather unlikely to need extra doses of manganese from supplements.
But, if you want to boost your daily manganese intake, you’ll find a wide variety of manganese supplements at unbeatable prices on iHerb.
Do supplements exceed the maximum safe dose of manganese?
Most dietary supplements are pretty safe. They contain only 8-10 mg of manganese per tablet.
But, there are manganese supplements containing much higher amounts than the maximum safe dose. Healthy people should avoid them.
Always consult your healthcare provider before taking any supplement.